Skip to content

4 Gentle Back Pain Exercises For The Elderly

As we age, our bodies change and we can start to experience back pain. This is often caused by a combination of factors such as weakened muscles, poor posture, and arthritis. While there are many exercises that you can do to relieve back pain, not all of them are suitable for older adults. This blog post will look at four gentle exercises that are perfect for those with back pain. Keep reading to learn more!

Neck And Chest Stretch

People are always projecting their chins downward or forward on a consistent basis, which is what causes neck and back pain. The neck and chest stretch will help to reduce tension in the upper body by stretching out both of these areas and realigning the spine. To do the neck and chest stretch, you will need to:

-Begin by standing with your feet shoulder-width apart, arms crossed in front of your chest, and chin slightly bent downwards.

-Then slowly widen your stance until you feel a mild stretch in your hips and chest.

-Hold this position for 30 seconds, before returning your feet to shoulder-width apart and uncrossing your arms.

-Finally, tilt the top of the head upwards until you feel a stretch in the back of the neck and upper shoulders.

This exercise should be performed for 20 reps on each side

Seated Gentle Backbend

The cervical and thoracic spine or mid and upper back regions are the two areas that are commonly affected by back pain. A seated gentle backbend can help to open up these areas and improve flexibility. To do the seated gentle backbend, you will need to:

-Begin by sitting on a flat surface with your knees bent and the soles of your feet against each other.

-Slowly lean back until you feel a mild stretch in the middle of your back.

-The elbows should remain planted on the ground, while the palms rest on top of your thighs.

-Inhale, and as you exhale, deepen the stretch by gently dropping your chin to your chest.

-Hold this position for 30 seconds before slowly returning to the starting position.

This exercise should be performed for 3 reps on each side



Reach Back

This exercise assists with the range of motion occurring in the spine due to arthritis and will also increase blood flow to the area. Leaning over while standing or sitting can cause pain in the back, but this stretch can help to relieve it. To do the reach back stretch, you will need to:

-Begin by standing tall with your feet hip-width apart and your arms at your sides.

-Then take a step forward with your left foot and lean forward from the waist until you feel a stretch in the back of your calf.

-Once you feel the stretch, you can gently reach back with both hands and above your head to deepen it.

-Hold this position for 30 seconds before returning to the starting position.

This exercise should be performed for 3 reps on each side

Seated Cat-Cow

A lot of people experience pain in the lower back due to a combination of poor posture and weak muscles. By doing this loaded stretch, you can help loosen up your spine and give yourself some relief. To do the seated cat-cow stretch, you will need to:

-Begin by sitting tall on a flat surface with your knees bent and feet flat on the ground.

-Next drop your head and tailbone towards the ground, while rounding your back to form an arch.

-Once you feel a deep stretch in the lower back, curve your spine by lifting your chest and chin up tall.

-Hold each position for 5 seconds before switching between them for 10 reps on each side.

This exercise should be performed daily

Conclusion

Back pain can be extremely debilitating and frustrating, but these four gentle exercises are perfect for those with back pain. They will help to stretch and loosen the spine, as well as improve flexibility. Try them out today and experience relief from your back pain! Always make sure to consult with your doctor before starting any new exercise routine as they may not be suitable for you.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.